2.4.20 Training Sessions (2)

GENERAL FITNESS
Teams of three…
12′ AMRAP 
P1 10/8 Calorie Ski Erg
P2 2x 20′ Rope Ascents
P3 Rest
Record total calories
Rest a bit

12′ AMRAP 
P1 5x DB Power Cleans (50/35) + 10x Strict Push-ups + 15x Squats
P2  Medicine Ball Pec Hold (20/14) for duration of Cleans, Push-ups and Squats
P3 Rest
Rest a bit

12′ AMRAP 
P1  30′ KB Front Rack Walking Lunges (2×35/2×325) + 30′ Bear Crawl (no weight)
P2 Sit-ups (Rx = 12, Sassy = 15)
P3 Rest
Then:
Cool Down

 

 

STRENGTH
20x Alt. Supermans
5x (ea.) Hip Airplanes
2×10 Cossack Squats
Then:
3×8 (ea.) Front-Foot Elevated (2-3 45# plates) Split Squat, climbing
Then:
Work up to a semi-challenging 6-rep Sumo Deadlift (2-3 sets)
Then:
6-5-4-3-2-1 Sumo Deadlift
Rest as needed between sets
Then:
3×10 Seated DB Military Press, AHAP
Between sets to 4-6x Nordic Curls
Then:
Cool Down

 

 

PHOTOS